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Mulo Motivation 🕰Work 60-80 hrs/week?
💼I Help Busy Professionals Lose 10lbs + In 3 Months
🚫No More Than 4 Workouts Weekly
📚Straight To The Point Tips | Real Results

help, inspire, motivate to be your best self everywhere outside of the weight room

08/06/2026

3 Of The Best Workout Splits For Busy Professionals. #3 Will Shock You

Swipe for the full workout highlights 👉

Most busy professionals don't have a training problem.

They have a structure problem.

Squeezing random sessions into a chaotic schedule and wondering why the results don't match the effort. The programme isn't the issue. The framework around it is.

Here are the 3 best splits built specifically for a demanding professional life 👇

1️⃣ The 3 Day Full Body Split

Monday. Wednesday. Friday. Every session hits every major muscle group with compound movements. Squat. Hinge. Push. Pull. Carry. Three days of real work. Four days of recovery. Miss one session and you've still trained twice. Consistency is protected by design.

Best for — Unpredictable schedules and high stress loads.

2️⃣ The 4 Day Upper Lower Split

Monday Lower. Tuesday Upper. Thursday Lower. Friday Upper. Splits volume across four sessions without overlapping recovery. Each muscle group trained twice weekly for superior hypertrophy. Fits neatly around a standard work week without touching weekends.

Best for — Consistent schedules wanting maximum muscle in minimum sessions.

3️⃣ The 3 Day Push Pull Legs Condensed

Push day. Pull day. Legs day. Once weekly each but with higher volume per session. The most efficient way to hit every muscle group with dedicated focus in only three sessions. Most professionals who try this are shocked by how much progress three intentional sessions produce when the volume and intensity are right.

Best for — Professionals who prefer dedicated muscle group focus over full body sessions.

The best split is not the most sophisticated one.

It's the one you sustain through a product launch, a family emergency, and a 70 hour work week.

Pick one. Run it for 12 weeks without changing it.

Which split are you currently using?

Drop it below 👇 and follow for more.

08/06/2026

This exercise here is called a “ Jefferson deadlift “

08/06/2026

After Hearing This From Kobe I Stopped Looking Back

I wasn't coasting.

I was working. Genuinely working. The 60 hour weeks. The early mornings. The training sessions squeezed into whatever gap the day allowed. The discipline of showing up consistently while building something real.

But there was something underneath all of that work that Kobe exposed with one sentence.

I was working hard. And still looking back.

Comparing my current progress to a previous version of myself. Measuring today's output against a highlight from five years ago. Working forward with my eyes permanently in the rear view mirror wondering if the best of me had already happened.

Then I heard Kobe say this 👇

"Rest at the end. Not in the middle."

And it reframed everything.

Because rest wasn't my problem. Looking back was.

I was working hard enough. I just hadn't given myself permission to let the past stay in the past and direct everything I was already doing toward what comes next. The work was there. The direction needed adjusting.

Kobe didn't just work hard. He worked with complete forward focus. Every session. Every rep. Every sacrifice made entirely in service of what was being built. Not what had already been.

That's the version of hard work that compounds differently.

Not just effort. Intentional. Forward facing. Unbothered by what used to be because what's coming demands everything you have right now.

The work was never the question.

Where you're pointing it is.

What are you currently building that your past self would be proud of?

Save this and share with someone that needs a push !

08/06/2026

168hours is given to everyone. Dont blame TIME for your shortcomings. Set priorities and be honest with yourself. You either WANT IT or DONT

08/06/2026

11 Signs You Need To Be Doing More Cardio. 6 For Sure Is A Sign

Most men avoid cardio like it's optional.

It's not.

Your body has been leaving signs everywhere. You've just been calling them something else 👇

1️⃣ You get winded climbing stairs. Not sprinting. Stairs. If one flight leaves you breathing harder than it should your cardiovascular system is behind where it needs to be.

2️⃣ Your resting heart rate is above 80. A conditioned heart beats less because it pumps more efficiently. High resting heart rate means your heart is working overtime doing nothing.

3️⃣ You can't hold a conversation while walking. If a brisk walk steals your breath mid sentence your aerobic base is critically low.

4️⃣ You feel exhausted after doing nothing. Low cardiovascular fitness makes your body work harder at rest. The tiredness you blame on your schedule is often just an inefficient engine.

5️⃣ Your sleep is broken and restless. Cardio is one of the most proven tools for sleep quality. Without it your nervous system never fully downregulates.

6️⃣ In the comments. The sign most men dismiss as something else entirely. Go check 👇

7️⃣ Your mood is unstable without explanation. Cardio regulates cortisol and dopamine. Men who avoid it are running their mental health on empty.

8️⃣ You get sick more than twice a year. Consistent cardio strengthens immunity. Gym sessions alone aren't enough if your heart rate never sustains elevation.

9️⃣ Your blood pressure is creeping up. Your cardiovascular system is telling you directly it needs more work.

🔟 You feel wired and anxious at the end of the day. Stress hormones accumulated all day with nowhere to go. Cardio is the biological mechanism designed to metabolise them.

1️⃣1️⃣ You're progressing in the gym but body composition won't shift. Strength builds muscle. Cardio creates the environment that burns fat. Without both you're running one engine when you need two.

How many of these apply right now?

Drop it below 👇 and follow for more.

07/06/2026

SWIPE LEFT ....

Blessed With Athletic Genetics But Cursed With An Insulin Response Most Don't Talk About

Let me tell you something your doctor probably never has.

The same biology that gives Black men an elite response to resistance training. The higher bone density. The superior muscle fibre recruitment. The physiques that respond to the gym differently to everyone else in the room.

That same biology comes with a metabolic trade off nobody in fitness is talking about.

And it's quietly loading a gun that goes off at 55 for 75% of Black men in the form of hypertension 👇

Here's what's actually happening underneath the surface.

Black men on average have lower insulin sensitivity and higher circulating insulin levels even at healthy body weights. The liver clears insulin more slowly keeping it in the blood longer. This hyperinsulinemia drives blood pressure up, stresses the cardiovascular system, and makes every nutritional mistake cost more than it would for someone whose biology processes insulin differently.

Here's what makes the genetics argument dangerous.

When people see an elite Black physique they say good genetics. The athletic potential is real. But what they're missing is the nutritional discipline required to maintain that physique against a biology that penalises processed food and refined sugar harder and faster than most.

The margin for error is smaller. The standard has to be higher.

And your standard bloodwork won't catch it. Triglycerides look normal. Everything looks fine on paper while insulin runs hot underneath and blood pressure climbs quietly toward that 75% statistic.

Ask for a fasting insulin test. Not just glucose. Not just A1C. Fasting insulin.

Build a diet that matches the biology you actually have. Prioritise resistance training. It is your most powerful insulin management tool. Cut ultra processed food like your cardiovascular system depends on it. Because for you specifically it does.

The genetics gave you the potential.

The nutrition is where you protect it.

Did you know about this before today?

Drop it below 👇 and follow for more.

07/06/2026

Agree or dissagree ?

07/06/2026

Interesting Times.... Trolling gets you paid.

Anyways 👇

5 Meal Prep Mistakes Hindering Your Fat Loss. Do These Instead

Most men think they're eating well because they meal prepped.

They're not. They're making the same mistakes consistently. Which is worse than not prepping at all because now the mistakes have a routine.

Here's what's actually holding your fat loss back 👇

1️⃣ Prepping calories not macros. Chicken and rice is ingredients not meal prep. Fat loss requires knowing exactly how much protein, carbs, and fat is in every container. Without that number you're guessing. Most men guess 40 percent lower than reality.

2️⃣ Not enough protein. Every meal needs minimum 30 to 40 grams. Protein keeps you full, preserves muscle in a deficit, and burns more calories digesting it than any other macronutrient. If your prep doesn't hit that your hunger and results will both suffer.

3️⃣ Prepping food you won't actually eat. The most perfect meal prep does nothing sitting in the fridge until Thursday before getting replaced by a takeaway. Prep food you genuinely enjoy. Sustainability beats perfection every time.

4️⃣ Ignoring liquid calories. Your meals are dialled in. Your coffee order isn't. Your protein shake has more sugar than protein. Liquid calories are the most common hidden fat loss saboteur because most men never count them.

5️⃣ Prepping for the week you planned not the week you're having. Wednesday arrives with a work dinner and a schedule nothing like Sunday's plan. Build flexibility in. Portable options. Meals that survive four days. Prep for real life not the ideal version of it.

Fix the prep. The fat loss follows.

Which one is costing you the most?

Drop it below 👇 and follow for more.

07/06/2026

YOU LIMIT YOURSELF with your mindset

06/06/2026

The fitness industry survives on complexity.

New movements. New machines. New programmes with names that sound scientific enough to justify the price tag.

But the truth nobody profits from telling you is this.

Your body was designed to do five things. Do them consistently and progressively and you will build everything a human body needs to be strong and resilient for life.

Here are the only five you actually need 👇

1️⃣ The Squat. The most fundamental human movement in existence. Builds legs, glutes, core, and posterior chain simultaneously. Triggers more testosterone than any other exercise. Predicts your longevity and quality of life as you age.

2️⃣ The Hinge. The deadlift in its purest form. Picking something up and standing tall with it. The difference between doing this with a strong posterior chain or a weak one that eventually gives out is entirely up to you.

3️⃣ The Push. Push ups. Bench. Overhead press. The variation matters less than consistent application of the pattern. The man who can push his own bodyweight away from the floor has an upper body functioning the way it was designed to.

4️⃣ The Pull. The movement most men neglect and the one their posture pays for first. Pull ups. Rows. Face pulls. Men who only push and never pull build an imbalance that shows up as rounded shoulders and a bench press that stops progressing because the foundation was never built.

5️⃣ The Carry. Farmer carries. Suitcase carries. The most functional movement a human can perform. Builds grip strength, core stability, and cardiovascular capacity simultaneously. The exercise that most closely replicates what your body was actually designed to do.

Five movements. One body. A lifetime of results.

Everything else is detail.

Which of these five are you currently missing?

Drop it below 👇 and follow for more.

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